Champlain Valley CrossFit – Competition: Friday, May 17th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”


1) AQAP:

10,000m C2 Bike

400m Sled Drag @ Bodyweight

5,000m C2 Bike

200m Sled Drag @ Bodyweight

Have fun, grind it out.

2) Jerk: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Keep lifts clean and snappy.

3) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat

Continue to build loading from Complex 1. Build as heavy as deemed fit.

5) AQAP:

100 Burpee Box Jump Overs 24/20

Performed as Box Facing. Must jump up and jump back with both feet at the same time.

6) Single Leg Kettlebell Deadlift: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.

7) Hip Thrusts: 100 Reps

No loading. Focus on a hard contraction at the top of the movement. Break-up and rest as needed. Not for time, for quality.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Where it all started!

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